Strategies To Manage Stress When You’re Trying To Conceive

Trying to conceive can be very stressful, especially if the process takes longer than expected. The longing to see two lines on a pregnancy test, or the wait for appointments and results can weigh heavy, affecting your mood, relationships, and even physical well-being. Managing stress is not just good for your mind, but for your body as well because it can affect hormonal balance, ovulation, and affect sperm quality, which could impact fertility.

How Stress Can Affect Fertility

Trying to have a baby can turn what’s an exciting time into a source of ongoing anxiety. Each menstrual cycle becomes a rollercoaster ride of hope and uncertainty. “While it's unlikely that stress alone can cause infertility, stress interferes with a woman's ability to get pregnant.”

Here are some ways stress can manifest itself:

• Worrying about timing and ovulation.

• Feeling isolated from friends and/or family who conceive easily.

• Dealing with unsolicited advice or insensitive questions.

• Facing medical interventions and their uncertainties.

• Coping with relationship strain or guilt.

Acknowledging that your feelings are valid is a powerful first step. The next is learning how to actively manage that stress.

11 Ways To Reduce Stress While Trying To Conceive

1. Set Realistic Expectations

   Understand that conception can take time, even for those that don’t have fertility issues.  Dr. Robert Stillman, medical director of Shady Grove Fertility Centers says that “the odds are definitely with you [because] about 85 percent of all couples will get pregnant within a year.”

   
   

2. Focus On What You Can Control

   Managing your appointments, wellness routines/practices, rest and nourishment; connecting with safe, trusted loved ones. 

   
   

3. Practice Stress-Relief Techniques

   • Mindfulness & Meditation⎯Just 10–15 minutes a day can help.

   • Try Yoga⎯”Some studies suggest that yoga may improve success rates for women undergoing fertility treatments.”

   • Deep Breathing⎯Simple breathing exercises can reduce anxiety.

   
   

4. Limit Exposure to Triggers

   Minimize time on fertility forums or social media if it heightens anxiety. Set boundaries with family or friends are well-meaning, but are constantly asking about your fertility journey.

   
   

5. Stay Physically Active

   Engage in moderate exercise like walking, swimming, or cycling. Avoid “intense physical training or excessive exercise [because this] can disrupt menstrual cycles and ovulation.”

   
   

6. Communicate Openly

   Talk honestly with your partner, friends, family, or a support group about fears and frustrations. Or keep a journal to track your experiences throughout the journey.

   
   

7. Do Things That Bring You Joy

   Reconnect with hobbies you may have put to the side, and interests unrelated to fertility. Read, draw, bake, garden—whatever helps you feel relaxed and grounded. Keeping your identity diverse helps maintain emotional balance.

   
   

8. Seek Support

   Talking to a therapist who specializes in fertility or reproductive mental health can be a great addition to your support system because they’ll provide emotional support, coping strategies, and a safe space to process difficult feelings.

   
   

9. Prioritize Sleep

   Aim for 7–9 hours of good-quality sleep so your body and mind can recover everyday. Try winding down with a bedtime routine or calming herbal tea.

   
   

10. Take Mental Breaks

    If the process of trying to conceive  becomes all-consuming, it’s okay to take a mental break. Plan a relaxing getaway or simply give yourself “me” time to reconnect and rejuvenate. 

    
    

11. You’re Not Alone

    Connect with others going through the same thing⎯online or in person. It can ease isolation and provide perspective due to shared experiences.

Remember, trying to conceive is a personal and sometimes unpredictable journey, so having the right tools and support is really important. No single approach works for everyone, but by adopting a few of the strategies above, you can build a personal toolkit that helps manage your stress. Contact us to find out how we can be a part of your support team to give you tools and strategies that will help you before, during, and after you conceive.